Does Basketball Make You Taller?

Let’s break down the myths, the facts, and what basketball does for your height.

Key Takeaways

• Basketball may not directly increase your height, but it can help promote healthy growth when paired with proper nutrition, sleep, and consistent habits.

• Height is largely determined by genetic factors, rather than training or jumping alone.

• Proper nutrition, sleep, and consistency matter.

Myths and Facts about Basketball and Height Growth

Myth 1: Playing basketball will increase your height.

Let’s start with the truth: your height mostly comes down to genetics. If your parents are tall, chances are you’ve got a good shot at being tall too. No matter how many hours you spend on the court, basketball doesn’t really rewrite your DNA. 

Myth 2: Frequent jumping can stimulate growth.

Yes, jumping in basketball helps build strength and boost performance. But this activity doesn’t directly make you taller. There’s no solid scientific proof that repeatedly leaping toward the rim has any real effect on your height. Your growth plates don’t care how many dunks you try because they respond to genetics, hormones, and nutrition.

What Experts And Studies Revealed

In a 2020 study that followed 12-year-old boys in the U-13 group for over 10 weeks of basketball training, researchers found that while training played a role, key improvements in speed, agility, and upper limb power were strongly linked to changes in body composition (like fat-free mass), weight status, and years of basketball experience [1]. Another study on untrained men also found that playing basketball improved different health metrics, such as body fat percentage and blood pressure after 3 months of play [2].

While these studies were not designed to measure changes in height specifically, any noticeable height increase would likely have been recorded because participant data was thoroughly tracked. The truth is, that basketball is a well-studied sport, so if there was strong evidence that it directly boosts height, it might have made headlines by now.

Does Basketball Help You Get Taller?

Basketball does not directly make you tall because height is mainly determined by genetics, hormones, and nutrition during key growth years. 

However, playing basketball or doing intense physical activities, like volleyball, can help your body release more growth hormone (GH), which is important for height growth, especially during puberty. This hormone helps your bones grow longer and stronger, and supports muscle recovery after exercise. According to health experts, physical activity is one of the natural ways to boost GH levels in teens. 

Of course, exercise alone isn’t enough. Getting enough sleep, eating the right foods, and having healthy daily habits all work together with basketball to give your body the best chance to grow to its full potential.

And don’t forget that growth isn’t just physical. Every time you hit the court, you’re building discipline, resilience, and teamwork. You’re also pushing past limits, learning how to lead, how to lose, and how to keep showing up. So even if you don’t come out of the season taller, you’ll come out stronger.

Still curious? Watch Dr. Sean Leo break it down in this quick video about basketball and height.

Why Are Basketball Players So Tall?

Although basketball itself may not boost your height, you might still wonder how professional teams are filled with athletes that seem to tower over everyone.

While it might be tempting to think that their height came from years of intensive training, the truth is, it often works the other way around.

If two players have the same jumping ability, the taller one will always reach higher. A shorter player might try to make up for it with an impressive vertical leap, but there is only so much they can improve once they are already performing at an elite level. When the height gap is six inches or more, even the most skilled shorter player will struggle to match the physical reach and advantage of a taller opponent.

One clear example of this comes from a 2020 statistical analysis of elite basketball players. The study pointed out that teams with taller average player heights consistently outperformed teams with shorter players [3].

This was true, not just for teams, but for individual players as well, with taller ones consistently outperforming their shorter counterparts. Coaches even tend to favor taller players when building elite teams. That’s why top-tier basketball rosters are filled with athletes who are significantly taller than the average person.

It might be tempting to think that years of playing basketball somehow helped these athletes taller. But in reality, there is no strong evidence or proof to suggest that playing this sport itself had any direct correlation on their height.

Average heights of basketball players

Basketball has no strict height requirements, especially at the youth or amateur level. But as competition rises, so do height expectations. To put things in perspective, the average height for teens typically ranges from 5’4” to 5’9”, depending on age and gender. In contrast, basketball players, especially at elite levels, often exceed that range. Below is a quick breakdown to typical height ranges across various levels of play:

How to get taller for basketball?

There is no magical “basketball stretch” that guarantees height gains for everyone, but dedicated players can still use the sport to their advantage. When combined with the right factors, like proper nutrition, consistent sleep, and daily healthy habits, basketball can play a supportive role in helping young athletes reach their full growth potential.

Nutrition

A healthy diet plays a key role in supporting childhood and adolescent growth. Studies show that vitamin D and calcium play a major role in building bone development, key to reaching your full height potential [4]. 

Protein is another major factor. It has been proven to support bone strength, particularly in the spine, and a lack of it can even lead to stunted growth. Excellent protein sources include poultry, eggs, dairy, soy, and legumes. Also, taking protein powder is a convenient option, especially for teens with busy schedules or picky appetites.

To stay on track, it is best to limit junk food, alcohol, caffeine, smoking, and sugary drinks like soda, all of which can interfere with nutrient absorption and growth.

A basketball player should prioritize a balanced diet rich in 60% carbohydrates, 20% protein, and 20% healthy fats [5].

• Carbohydrates: Whole grains, sweet potatoes, brown rice, and quinoa.

• Lean protein: Chicken, fish, beans, and Greek yogurt.

• Healthy fats: Nuts, seeds, olive oil, and avocados.

Also, they need to consume a variety of fruits and vegetables to get the nutrients and antioxidants needed for overall development, as well as drink plenty of water to avoid dehydration while working out.

Taking vitamin D supplements

We all know vitamin D is crucial for bone health, but here is something you might not realize: it can also impact your height. Vitamin D helps your body absorb calcium, a mineral that is essential for building strong, healthy bones. Without enough vitamin D, children can develop conditions like rickets, which may lead to weak bones and stunted growth. 

The good news?

Getting enough vitamin D, through sunlight, food, or supplements, can support your body’s ability to grow properly. It not only boosts calcium absorption but also plays a role in stimulating growth hormone production. So while it will not magically make you taller overnight, vitamin D can definitely help you reach your natural height growth, especially during those key growing years. 

Sleep

Getting enough sleep is one of the most important, and often overlooked, factors for healthy growth and overall well-being. During deep sleep, the body releases human growth hormone (HGH), which plays a key role in bone growth and muscle repair. Simply put, if you are not sleeping enough, you could be missing out on one of your body’s best opportunities to grow.

Although individual needs vary—some people function well on less, while others need more to feel fully rested.

Training frequency

To support height growth, how often you train matters more than how long you train. Regular physical activity, like basketball, helps stimulate the release of growth hormone (GH), which plays a key role in bone development. But to keep that hormone production active, consistency is key.

On school days, around two hours of basketball or other sports is usually enough. Meanwhile, going up to 4 hours is fine on weekends, as long as the body isn’t overworked. That said, practicing 10 hours once a week will not get you far. But short, frequent sessions (30-60 minutes a day) are more effective for supporting healthy growth than occasional intense workouts.

So, if you are aiming to grow taller, focus on building a regular routine.

Final thoughts

The idea that playing basketball can make you taller has been around for years, but scientific evidence does not validate it. Height is mostly determined by genes and secondarily by proper environmental support in children and adolescents. On the other hand, the good news is that engaging in basketball or certain sports delivers a wide range of benefits for a significant physical development and performance.

FAQs

Does basketball make you taller during puberty?

Playing basketball can support healthy growth during puberty, but it doesn’t directly make you taller. Most of your height is influenced by factors you can’t fully control, like your genes, though healthy habits still play an important supporting role.

How old should you start playing basketball?

Children can start playing basketball as early as ages 5 and 6. Although they might not be ready to play in a team at this age, it is a suitable time to learn how to catch, throw, and bounce the ball. When they are 7 to 9, they can learn the rules and practice dribbling the ball. And then participate in a youth team to practice more and sharpen their skills.

References

[1] Rinaldo N, Toselli S, Gualdi-Russo E, Zedda N, Zaccagni L. Effects of Anthropometric Growth and Basketball Experience on Physical Performance in Pre-Adolescent Male Players. Int J Environ Res Public Health. 2020 Mar 25;17(7):2196. doi: 10.3390/ijerph17072196. PMID: 32218293; PMCID: PMC7178209. https://pmc.ncbi.nlm.nih.gov/articles/PMC7178209/ 

[2] Randers MB, Hagman M, Brix J, Christensen JF, Pedersen MT, Nielsen JJ, Krustrup P. Effects of 3 months of full-court and half-court street basketball training on health profile in untrained men. J Sport Health Sci. 2018 Apr;7(2):132-138. doi: 10.1016/j.jshs.2017.09.004. Epub 2017 Sep 11. PMID: 30356444; PMCID: PMC6180545. https://pmc.ncbi.nlm.nih.gov/articles/PMC6180545/ 

[3] Zarić I, Kukić F, Jovićević N, Zarić M, Marković M, Toskić L, Dopsaj M. Body Height of Elite Basketball Players: Do Taller Basketball Teams Rank Better at the FIBA World Cup? Int J Environ Res Public Health. 2020 Apr 30;17(9):3141. doi: 10.3390/ijerph17093141. PMID: 32365985; PMCID: PMC7246476. https://pubmed.ncbi.nlm.nih.gov/32365985/ 

[4] Alice M.C. Lee, Rebecca K. Sawyer, Alison J. Moore, Howard A. Morris, Peter D. O’Loughlin, Paul H. Anderson. Adequate dietary vitamin D and calcium are both required to reduce bone turnover and increased bone mineral volume. https://www.sciencedirect.com/science/article/abs/pii/S096007601300263X?via%3Dihub

[5] Rayven Nairn, MS, RDN, LDN, Johns Hopkins Medicine. Nutrition for Athletes: What to Eat Before a Competition. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/nutrition-for-athletes-what-to-eat-before-a-competition 

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